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Wednesday, October 31, 2012

Workouts can be boring and monotonous. We often dread having to do them and sometimes we even waste our time while we are at the gym by not putting in any effort - what a time waster!!
Find your 'soulmate' workout - whether it's a class at the gym, an outdoor workout, or a video you can do at home on your own time.
Here is my Hip Hop Hustle class doing "THRILLER" for Halloween! I make fitness fun!

Yep, this is me at 9 months post-baby #4. =)
I'm still not "skinny"... and I AM wearing jeans and a black top that still cover up the belly fat.. but I'm on my way!!!
I always struggle with the fat around my mid-section and I know it has EVERYTHING to do with my diet because I workout about 5-6x's/week. My downfall is chocolate and sugar. Like most, I find it hard to avoid and it's my "go to" when I need a quite something. So I'm learning to replace it by choosing healthier options like protein bars, more fruit and vegetables, and gum!
Why do I mention all of this... well, because I want to be accountable and to write it down that I am going to lose the rest of this weight and get in the best shape of my life. And you can join me too!!
I do fit challenges quite often on my Facebook page -if you can get into one of my Groups, so if you are dreading this time of the year with all of the holiday treats - contact me! Love to have you walk the path to a healthier YOU for 2013!
~Amanda
www.Facebook.com/AmandaHendersonFitness

Friday, October 12, 2012

We all know that exercise is an important part of our existence. It keeps our bodies fit, it helps us to feel great, and overall, to live longer, healthier lives. Exercise can help you to strengthen your muscles, maintain/lose weight and manage your stress. Exercise is excellent for expectant mothers.

You no longer need to think that pregnancy means that you are going to get fat! Being pregnant is life-changing and can be an emotional and physical roller coaster at times. As your body changes, you may experience a variety of things along the way, including: nausea, weight gain, and stiff/loose muscles. Exercise can benefit your pregnancy by relieving stress, helping to balance your hormones, increasing your stamina and energy, and helping to prepare you for labor and delivery. Eating good, wholesome foods is absolutely necessary to help your exercise regimen. Take a look at your daily schedule and make exercise a top priority.

You should always consult with your health care provider before starting on any exercise program, to ensure that the programs are right for you. You don’t want to put you or your baby’s health at any risk.

Listed below are some ways to exercise safely during your pregnancy and other items to consider.

BEFORE YOU BEGIN

Before you choose an activity, take into consideration how much exercise you have done or have been doing. Do you work out a lot, or are you more of a couch potato? If it’s been a while since you’ve exercised, then you should definitely start out slowly and check with your doctor. If you are already exercising and in good health, many health professionals now indicate that you can continue to do your regular activities. You no longer have to keep your BPM (beats per minute) under 140. You can do your workouts - but adjust them as needed. You may now have morning sickness, feel energy-deprived, or feel great! However, probably not a great idea to go overboard doing workouts that push you to your limits. Be smart. Know that you may have to do things in moderation and you possibly need to adjust, as each month changes your body.

KNOW YOUR BODY

Your body will be going through many changes during your 40 weeks of pregnancy. Being fit during this time requires safe, regular, moderate exercise. If you are used to running a 5K every morning, you may want to reconsider. And if you normally don’t run, now is NOT the time to start training for a marathon! You are supposed to gain some weight, not lose it, so your workouts should be manageable and help to make you feel great! As your belly grows, you may not be used to the extra weight your body is carrying, or the amount of energy you need just to get from point A to point B! Know your limits and enjoy this awesome time in your life.

CLOTHING

Be sure to have the correct workout attire and shoes required to do your specific activity. An old pair of tennis shoes can wreak havoc on anyone, let alone if you are pregnant! So it’s a good excuse to go shopping for some new items! For clothing, choose materials that keep moisture away and that are comfortable for your body. This includes support bras. Shoes are very important, as they provide protection, support, cushioning, traction and flexibility. With your changing body size throughout your pregnancy, your balance and coordination will be tested. Be sure to have the best and safest active wear for each activity you do.

CHOOSING AN ACTIVITY

The key to enjoying exercise during pregnancy is to choose one that you enjoy or are excited to do. Something that is fun or engaging. There are a wide variety of great activities. You can focus on low-impact activities (with mid-to-high intensity, which will get your blood pumping but won’t put excess strain on your body. Avoid lying on your back after your third month as blood flow can be blocked to your baby.

The safest and most productive activities during pregnancy are walking and swimming. You can do both of these exercises throughout your entire 40 weeks. They are low risk for injuries and are easy to do. You can take a nice stroll around your neighborhood, at the mall, at an indoor track, or on a treadmill. So easy!

GREAT LOW IMPACT ACTIVITIES:

Yoga – There are all kinds of yoga classes out there and you can find one that works best for you, such as Gentle Yoga, PiYo™ (which also includes pilates and dance elements), or prenatal yoga. Make sure that you don’t do any twisting poses/movements and be weary of some balance poses. You don’t want to twist that waistline where your baby is busy growing. Your ligaments will also be more flexible during this time, where you are more likely to overstretch or become off-balance. Simple poses and stretches are great for you though.

Weights Classes – It’s important to keep those muscles moving! A great muscle or weight class will help you to maintain your muscle and to keep your strength. Make sure you don’t overdo it by using or doing too much. You may need to use lighter weights, even if you are used to heavier ones. You don’t want to pull a muscle when you are pregnant. Especially in the last trimester, when it’s hard enough to get in and out of the car! Give yourself a limit and avoid ABDOMINAL CRUNCHES on the floor after the third trimester. There are other ways to keep your abs in shape - side bends, using a ball or bosu (seated) can be effective. Although don't get wrapped up in working those abs! Your belly is stretching and expanding and will probably be tight enough already. ;-)

Low Impact Aerobics – This could include a variety of classes, including: dance, some non-contact kickboxing classes, cycling, treadmill classes, etc. Obviously, some are more low impact than others, so you will have to be diligent in checking out which ones are right for you. If you have been actively engaged in some of these aerobics classes before you were pregnant, chances are good that your doctor will tell you that you are alright to continue doing those activities. Just make sure that you are able to breathe normally and that you feel good doing it.

EXERCISE SAFETY & SIGNS

During pregnancy, it is especially important not to overwork yourself. Some signs could be shortness of breath, dizziness, feeling faint or nausea. Your body is experiencing many changes that require oxygen and energy needed to help support this new baby growing inside you! This is why you need to know how to measure your body's responses to exercise.

The talk test is a great guide to know if you are working within the right range. You should be able to talk to someone without running out of oxygen. You can also check your pulse to make sure of your beats per minute, or even purchase a heart rate monitor for an easy check during your workout! Some even show calories burned! Just listen to your body.

So now that you know what to do... check-in with your health care provider. Enjoy exercising during your pregnancy! You’ll be so glad that you did – for yourself AND your baby!

You can also find this article on Fitness Celebrity, Chalene Johnson's website: http://bit.ly/aT9ZLpTo have me as your personal coach, sign up FREE at:www.TurboAmanda.com - I will instantly be yours for whenever you need me! Just shoot me an email anytime from there! FUN!!!